KEY AREAS: Quads, Abductors, Glutes, Hamstrings
START POSITION: Stand up straight with feet hip width apart.
NOTES: In one smooth movement, start to bend the knee whilst keeping the other leg straight. Shoot one leg out to the side and as you do so point that foot sharply toward the left (at about 10-20° angle to the other foot which should be pointing forward or slightly to the other side).
The feet are probably the most difficult thing to master. You can control the intensity of the stretch by adjusting the bend of your knee, and gently rocking towards that side. Your feet should now have swiveled slightly to the best position for your body type.
Keep your chin up whilst looking forward, and when you are ready to switch sides all you have to do is quickly and simultaneously swap the position of the feet, whilst bending the straight leg and straightening the bent leg. Practice this a few times until it becomes more automatic.
What about your arms? This has several acceptable forms and comes down to personal choice. I prefer to cross my arms over my chest with both palms placed flat against my upper chest/shoulder area, and with elbows bent. This helps my stability by preventing my arms and elbows from flailing around, thereby increasing my focus on my legs and the actual stretch target area – this you will feel most on the ‘inside leg’ area on one side.